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8 Simple Chest Exercises To Do At Home During Lockdown

by Ultimate Sup Staff on July 01, 2021

Can't go to the gym due to the lockdown? These home chest exercises from Ultimate Sup Singapore will still help you get a perfect body.

All it takes to have a bigger chest is spending hours on a gym bench? If you think that, you’re dead wrong. Every man who exercises desires a big chest, but you don't have to spend days and days in the gym benching. Your chest is a unique muscular area that requires distinct training methods. Read on to know how to bring your chest to the next level.

Why Are Chest Muscles Important?

The pectoralis major and minor, commonly referred to as "pecs," are two fundamental muscles that make up the chest area. The pectoralis major is the largest of the two muscles, extending over the upper chest and having a fan-like appearance. It attaches to the shoulder and the breastbone. On the other hand, the pectoralis minor is a tiny, triangular muscle located beneath the pectoralis major.

So, what exactly are these muscles for? They are quite significant when it comes to managing your arm movements from pushing and turning your arm towards the center of your body to lifting your arms high. 

Furthermore, because these muscles make up the majority of the chest wall, training them out will burn many calories. This is an extremely good muscle to train if you're aiming to lose weight and tone up. It will help to speed up your metabolism.

Given the importance of this potent muscle, we've built eight specialized home chest workouts for a toned and muscular chest that you can do from the convenience of your own four walls, with simple types of equipment from Ultimate Sup

Home Chest Workout With Equipment 

Upper Chest Workout

1. Standard Push-ups 

Oldie but goodie. The push-up, or press-up, is an excellent chest workout at home.

Standard push up for upper chest
  • Lie face down on the floor with your hands in line with your shoulders and your arms straight. 
  • Get up on your toes, keeping a straight line from your heels to your neck. Make sure you don't flex your hips or curve your back. This will diminish the efficiency of the push-up and potentially put you in danger of injuring yourself.
  • Bend your elbows and bring your chest as close to the floor as possible to perform a single push up. If you don't keep your back and legs in a straight line the entire time, you won't reap the benefits. Do three sets, and you're done. Start increasing the number of reps in each set as soon as it becomes easier. When you want to push yourself even further, add two reps to each set.

If you want to get the most out of each push-up and preserve your form, make sure you finish each rep slowly and steadily. Do not rush, as this will cause you to lose shape and not get as much out of each push-up.

Equipment Needed: Ultimate Sup Training Mat

2. Reverse Fly 

This exercise works to build strength in the chest, shoulders, upper back, and upper arms. It aids in the improvement of posture and is appropriate for folks who frequently sit or do forward-bending activities.

Reverse Fly - one of the best home chest workout
  • Place yourself in the center of the band. Cross the ends of the band with opposite hands so that it crosses in front of your lower legs.
  • Hinge at your hips while you bend forward slightly, maintaining your back straight and keeping your knees slightly bent throughout the movement.
  • Pull the band upward and out to the sides until your hands are at or above chest height.
  • Bring your shoulder blades closer together.
  • Maintain this posture for a few seconds.
  • Return to the starting position slowly.

Equipment Needed: Ultimate Sup Resistance Bands

3. Decline Push-up

You’ll need a raised surface such as a Foam Roller or Yoga Block to do decline pushups.

The more challenging the workout, the higher the surface. Start with a low surface like a step if you're new to decline pushups. You can gradually increase the height. If you want to challenge yourself even more, you can also practice this exercise with Ultimate Sup Push-up Board.

Decline Pushup | Ultimate Sup
  • Kneel with your back against the block. Place your hands on the floor with your shoulders above your wrists and elbows at a 45-degree angle. Position your feet on the block's top.
  • Core, glutes, and quads should all be braced. Maintain a straight back and neck, bend your elbows and lower your chest to the floor.
  • Return to starting position by pushing into the floor with your elbows extended. If your wrists, elbows, or shoulders hurt, stop doing this exercise.

Equipment Needed: Ultimate Sup Foam Roller, Yoga Block, and Ultimate Sup Push-up Board

4. Resistance Band Push-up 

Resistance bands are helpful for intensifying push-ups. The Resistance Band Push-Up is a superb way to enhance the effort if you can complete a proper knee push-up or standard push-up. The muscles in your chest, back, arms, and core will benefit from learning how to do this exercise.

Home chest workout with resistance band
  • Wrap the band around your back, below your armpits, then loop it around each hand to tighten it while holding the handles.
  • Kneel and place your hands on the floor, then extend your legs long to form a plank stance.
  • Slowly drop your chest to the ground while maintaining a long body. Return to a long arm position by pressing back up. Then, repeat your movements. 

Equipment Needed: Ultimate Sup Resistance Bands

Lower Chest Workout

1. Plank Up-down

The plank is a fantastic home chest exercise that works your entire body with just one hold. But did you know that there are dynamic alternatives to take your planks to the next level by adding movement to the mix? We'll show you how to practice the Plank Up-Down that will train your lower chest and biceps while challenging your core.

Plank up down to build lower chest
  • Begin in an elbow plank with your elbows raised and your weight supported by your toes.
  • Place your right hand on the floor and shift your weight to your left.
  • To get into a full plank, shift your weight to your right side and place your left hand on the floor.
  • Make your way back to the beginning. To put your left elbow on the floor, shift your weight to the right side. Then shift your weight to the left and rest your right elbow on the floor.
  • Finish the set, then swap to your left hand first, then your right.

Equipment Needed: Ultimate Sup Training Mat

2. The Dumbbell Floor Press

The Dumbbell Floor Press is usually more tolerated by people with shoulder difficulties than the traditional bench press since the range of motion is slightly limited by pushing on the floor. This minimizes shoulder joint extension while still providing practical training for the pecs and triceps.

Dumbbell Floor Press for bigger chest
  • Get a set of dumbbells. Sit on the floor with your legs and your back straight. Place them upright on the ground on each side of your legs.
  • Hold the dumbbells tightly in your hands and place them on top of your hip crease. Slowly lie back while maintaining the dumbbells close to your chest, bend your knees at a 45-degree angle, and lift your feet slightly.
  • Both dumbbells should be held in a neutral or hammer grip, with both arms extended above chest level. Attain a small 45-degree angle with the dumbbells to keep elbows in a neutral position.
  • Inhale and carefully reduce the weight to the floor, returning to the beginning position. Do not bounce your elbows off the floor. Keep the movement under control.
  • Exhale and press the dumbbells up to full extension, concentrating on tightening the triceps, chest, and core muscles.
  • Repeat until you've reached your desired number of repetitions.

Equipment Needed: Ultimate Sup Training Mat, a set of dumbbells, and Ultimate Sup Lifting Straps

3. Lying Resistance Band Pullover

This home chest exercise is an adduction exercise because it drives the palms closer to the body’s midline.

Resistance Band Home Chest Workout
  • Wrap your resistance band around a bench leg that has been weighed down.
  • Lie flat on your back, facing the bench, with your feet flat on the floor.
  • With either hand, grab one end of the band and pull it tight. Use a neutral grip if possible.
  • Slide the band approximately a foot away from the bench so it's taut in your hands.
  • Begin with your arms slightly bent and roughly 30-45 degrees above the ground.
  • Straighten your arms and bring them to your waist.
  • When your hands are wrapped around your waist, come to a complete stop.
  • Return your arms to their original positions slowly.

Equipment Needed: Ultimate Sup Training Mat, Resistance Bands

4. Resistance Band Bent-over Row

The last home chest exercise in this article is Resistance Band Bent-over Row. Only with a resistance band, you can do this movement easily and get a bigger chest in no time. 

How to Do the Resistance Band Bent Over Row
  • Stand with your feet about hip-width apart on a resistance band.
  • Hold one end in each hand at your sides, palms facing in.
  • Bend your knees slightly and bend forward at the hips.
  • Keep your back flat and your arms straight.
  • Bend your elbows and draw the band toward your chest, keeping your elbows tight to your torso.
  • Slowly straighten your arms and return your hands to the beginning position.

Equipment Needed: Ultimate Sup Resistance Bands

We've shown you the best home chest workout that you can do no matter where and when. So, why don’t you start incorporating it into your regular workout routine to build a better chest? We'll wait for you to tell us about your achievements. 

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